The New Complete Book of Food



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r Asparagus

Nutritional Profile

Energy value (calories per serving): Low

Protein: High

Fat: Low

Saturated fat: Low

Cholesterol: None

Carbohydrates: Moderate

Fiber: Moderate

Sodium: Low

Major vitamin contribution: Vitamin A, folate, vitamin C

Major mineral contribution: Potassium, iron

About the Nutrients in This Food

Asparagus has some dietary fiber, vitamin A, and vitamin C. It is an excel-

lent source of the B vitamin folate.

A serving of four cooked asparagus spears (½ inch wide at the base)

has 1.2 g dietary fiber, 604 IU vitamin A (26 percent of the RDA for a

woman, 20 percent of the RDA for a man), 4.5 mg vitamin C (6 percent of

the RDA for a woman, 5 percent of the RDA for a man), and 89 mcg folate

(22 percent of the RDA).

The Most Nutritious Way to Serve This Food

Fresh, boiled and drained. Canned asparagus may have less than half the

nutrients found in freshly cooked spears.

Diets That May Restrict or Exclude This Food

Low-sodium diet (canned asparagus)

Buying This Food

Look for: Bright green stalks. The tips should be purplish and tightly

closed; the stalks should be firm. Asparagus is in season from March

through August.

Avoid: Wilted stalks and asparagus whose buds have opened.